gretchenspetzrd.com
Kick your sugar cravings
in 5 straightforward steps
A free, 5-step experience to stop the sugar spiral without willpower, restriction, or starting over on Monday.
Do you feel the same way?
If sugar has been calling your name, if you feel good all day and then fall apart at 8pm, or if your cravings feel stronger in your 40s and 50s than they ever did in your 20s, you are not imagining it.
You are definitely not lacking discipline.
I’m Gretchen Spetz, MS, RDN, LD, IFNCP, a functional dietitian specializing in midlife metabolism. In this free mini-course, I will teach you the exact steps I use with clients to calm cravings quickly by stabilizing blood sugar, supporting satiety hormones, and feeding your physiology what it truly needs.
Everything is simple, doable, and shame-free.
What you will get:
Over five short lessons, you will receive actionable strategies you can use the same day. Each lesson includes a quick video, a clear guide, or both.
Everything is designed for the realities of midlife:
Your Five Steps
STEP ONE: The Pantry Edit
The midlife-friendly swaps that balance blood sugar and reduce cravings without dieting.
STEP TWO: Better BreakfastS
Start your day with the nutrients that turn on satiety hormones and keep your energy steady.
Step 3: Lunches and Dinners That Truly Fill You Up
Meals that prevent cravings rather than meals that leave you searching for something sweet.
STEP 4: Smart Snacking
Snacks that steady blood sugar and work with your nervous system.
Step 5: Sleep, Stress, and the Cravings Connection
Why cravings hit hardest at night and how to break the cycle gently and effectively.
This Course is for you if:
You are in midlife and your cravings feel stronger than they used to
You feel good all day but lose control in the afternoon or evening
You suspect blood sugar, hormones, stress, or all three might be driving your cravings
You want simple, actionable steps you can actually follow
Why this works
The average American eats 22 teaspoons of sugar every day.
It’s not about willpower. Our food environment encourages overeating, and our bodies naturally shift in midlife.
You do not need to fight harder. You need a strategy that honors how your body works now.
This free mini-course gives you that strategy.
Imagine Five Days from Now…
This is what happens when you stop battling your physiology and start supporting it.
Ready to feel in control again?
Get immediate access to Step 1!
Meet
Gretchen
I’m Gretchen Spetz, MS, RDN, LD, IFNCP, a weight loss dietitian passionate about helping you find confidence, peace, and freedom with food.
During COVID, I struggled with weight gain, undiagnosed hypothyroidism, insulin resistance, gut issues, and the stress of being a working mom. Despite doing all the “right” things, I couldn’t lose the weight—until I focused on root-cause care, protein and fiber, strength training, and nervous system support.
I help people in midlife lose weight in a way that works with their physiology and supports long-term health.
I’ve been featured on the Intuitively Wild, Your Life Nutrition, Dr. Carolyn in Cleveland, and Midlife with Courage podcasts, sharing practical, science-backed strategies for sustainable weight loss.